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These four foods ‘cholesterol helpers' - include them in your diet!

by , 29 November 2017
These four foods ‘cholesterol helpers' - include them in your diet!
Experts used to think that dietary cholesterol, found in animal-based foods like egg yolks and prawns, raised total blood cholesterol levels. However, new studies have shown that this isn't true.

One thing that we do know for sure is that certain foods - think avocados and almonds - can help manage or improve your overall cholesterol profile and reduce your risk of heart disease. Here are four top cholesterol-lowering foods…

Four foods that lower your cholesterol naturally

#1: Oats
Oats are one of the most well-known cholesterol-lowering foods. One Thai study that gave people with high cholesterol either oatmeal or rice porridge every day for four weeks found that those who ate oatmeal experienced a 10% reduction in their LDL – that’s the bad type – cholesterol and a 5% slash in total cholesterol.
 
#2: Pulses
A body of research has tied pulses – the umbrella term for beans, lentils and peas like chickpeas – to healthier cholesterol levels. A study published in the Canadian Medical Association Journal found that eating a three-quarter-cup of pulses daily lowered LDL cholesterol by 5%. It may not sound like much, but it’s a very significant drop!

***
 

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#3: Avocado
In a Pennsylvania State University study, researchers put overweight adults on a low-fat diet without avocado or a moderate-fat diet with avocado. While the low-fat diet reduced LDL cholesterol by 7 mg/dL, the moderate-fat diet produced even better results. While the non-avocado eaters had a 8 mg/dL reduction in LL cholesterol, the avocado group had a 14 mg/dL reduction.

#4: Almonds
A study published in the Journal of Nutrition found that heart disease patients who consumed 10 g almonds – that’s about eight almonds – before breakfast every day had significantly better HDL cholesterol levels. After six weeks, their good cholesterol values were between 12% and 12% higher compare to the baseline level. By week 12, they were 14% to 16% higher!
 
Make sure you include these four foods in your diet to keep your cholesterol levels in check.

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